Stretching
Well-stretched muscles are the basic prerequisite for maintaining healthy and natural mobility. Here we have put together some exercises for each major muscle group in the body.
Exercise - Large chest muscle
Standing upright, place a bent arm against a wall. Now step forward with the leg on the same side as the raised arm and shift your body forward until you feel a stretch in the chest muscle.
Pay particular attention to maintaining an upright posture!
Exercise - Anterior Thigh Muscle (Quadriceps)
While standing, grasp your right ankle with your right hand and pull your heel toward your buttocks until you feel the stretch in the front of your thigh. Keep your knees together! Preferably hold on to something or do the stretch while sitting.
Do not arch your lower back and try to extend your hips!
Exercise - Posterior Thigh Muscles
Lie on your back and grasp under your knee with your hands. Pull the thigh toward your stomach, straighten the knee until you feel a stretch in the back of the thigh. Do not pull the forefoot up!
The leg that is lying down should be pressed firmly against the surface.
Exercise - Lower back and gluteal muscles
While lying on your back, bend both legs, grasp both thighs with your hands, and pull both thighs toward your chest until you feel a stretch in your back.
Exercise - Hip Flexor
Lunge. The front knee has an angle greater than 90°. Push the pelvis forward until you feel a pull in the groin.
Make sure that you don't arch your back! That means that you pull in your stomach and let the tailbone slide downward.
